https://linktr.ee/nourishwithcristina

Nourish With Cristina, Cairns (2025)

26/10/2025

Happy Sunday fam!

Same thangs, different week.

Here’s what’s prepped and on the menu 👇

🍓 Brekky 🍓
Vanilla chia seed pudding with fruit and honey

🫒 Lunch 🫒
Greek slow cooked beef bowls

🧀 Snacks 🧀
Cruskits with mustard pickle, cheese and tomato plus my second coffee

🥘 Dinners 🥘
Made fresh every night (pizza, teriyaki chicken, steak and veg, pasta)

🍧 Dessert 🍧
Cinnamon bun mochi ball

🍠 Extra for the Kiddies 🍠
I’ve also cooked a double batch of my coconut pancakes for the kids brekkies because they are obsessed.. I just serve it with fruit and yoghurt. Then a veggie loaded cottage pie for their dinners (for a few nights anyway).

These brekky and lunch recipes will heading straight into the Nourish and Thrive Recipe Hub this week! 🤭

Happy Sunday loves,
Cristina x

25/10/2025

TORTILLA TACO BOWL 🌮
461 Calories
P 48.1g | C 34.6g | F 18.3g | Fibre 15.1g

📌 Like, save and share with someone who’d love to try! Be sure to follow for more macro friendly recipes. ✨

Here’s what you need 👇

▫️ 1x large high protein low carb wrap
▫️ 30g shredded lettuce
▫️ 125g extra lean beef mince
▫️ 5g taco spice
▫️ 15g light shredded cheese
▫️ 25g red onion, diced
▫️ 30g tomato, diced
▫️ 30g Greek yoghurt
▫️ 30g mild taco sauce
▫️ 30g sliced jalapeños
▫️ coriander, to serve

What to do 👇

Preheat your oven to 210C. In a large oven safe bowl place the tortilla and press down. Pop in the oven for 15-20 minutes or until golden brown.

Meanwhile, heat a non-stick fry pan over medium heat. Add the beef mince, breaking up any lumps, until browned. Stir through the taco spice and a splash of water. Simmer for 5 minutes.

Assemble by placing the tortilla bowl on a plate. Fill with lettuce, mince, cheese, onion and tomato. Top with Greek yoghurt, taco sauce, jalapeños and coriander.

ENJOY 😍

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22/10/2025

Sharing this week’s sample meal plan for a current NWC client on the Meal Plan Guidance coaching program.

Her goal/phase: weight loss & deficit.

This plan isn’t about restriction… it’s about strategy. Every meal is built to support her energy, recovery, hormones, and fat loss… while still including the foods she actually loves.

She’s learning how to eat for her goals while consistently hitting 👇

✅ 126g protein
✅ 30g fibre

This is how sustainable results are built… not by cutting everything out, but by getting smarter with your nutrition.

If you want a plan that feels easy to stick to (and actually gets results), join the 1:1 coaching waitlist via the link in my bio. 🤌

21/10/2025

🥑 𝐂𝐥𝐢𝐞𝐧𝐭 𝐄𝐚𝐭𝐬 🥙

Let’s see all the yummy meals my clients have been enjoying whilst achieving their goals!

At Nourish With Cristina, we adopt a balanced and flexible approach to reaching your goals. 🖤🤝

I teach my girls how to enjoy ALL the foods they love while still making progress. It’s about ditching the all or nothing mindset and finding a sustainable way to eat that fits their lifestyle. 🍕🥗

No food is “off limits” here… it’s about learning how to balance nourishing meals with mindful indulgences. Because yes, you can enjoy chocolate, pizza, and still smash your goals. 🙌

Swipe to see what real, everyday meals look like for my clients… they’re simple, satisfying, and most importantly, sustainable!

𝐈 𝐡𝐞𝐥𝐩 𝐛𝐮𝐬𝐲 𝐦𝐮𝐦𝐬 𝐚𝐧𝐝 𝐰𝐨𝐦𝐞𝐧 𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 𝐞𝐯𝐞𝐫𝐲 𝐝𝐚𝐲 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐠𝐢𝐯𝐢𝐧𝐠 𝐮𝐩 𝐭𝐡𝐞𝐢𝐫 𝐟𝐚𝐯𝐨𝐮𝐫𝐢𝐭𝐞 𝐟𝐨𝐨𝐝𝐬. 𝐓𝐨𝐠𝐞𝐭𝐡𝐞𝐫 𝐰𝐞’𝐥𝐥 𝐩𝐮𝐭 𝐬𝐢𝐦𝐩𝐥𝐞, 𝐫𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐢𝐞𝐬 𝐢𝐧 𝐩𝐥𝐚𝐜𝐞 𝐭𝐡𝐚𝐭 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐟𝐢𝐭 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞… 𝐬𝐨 𝐡𝐢𝐭𝐭𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥𝐬 𝐟𝐞𝐞𝐥𝐬 𝐞𝐚𝐬𝐢𝐞𝐫 𝐚𝐧𝐝 𝐦𝐨𝐫𝐞 𝐞𝐧𝐣𝐨𝐲𝐚𝐛𝐥𝐞.

✨𝐎𝐂𝐓𝐎𝐁𝐄𝐑 𝐒𝐏𝐎𝐓𝐒 𝐀𝐕𝐀𝐈𝐋𝐀𝐁𝐋𝐄✨
𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐬𝐭𝐨𝐩 𝐨𝐯𝐞𝐫𝐜𝐨𝐦𝐩𝐥𝐢𝐜𝐚𝐭𝐢𝐧𝐠 𝐭𝐡𝐢𝐧𝐠𝐬 𝐚𝐧𝐝 𝐟𝐢𝐧𝐚𝐥𝐥𝐲 𝐬𝐞𝐞 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 𝐭𝐡𝐚𝐭 𝐥𝐚𝐬𝐭, 𝐬𝐞𝐧𝐝 𝐦𝐞 𝐚 𝐃𝐌 𝐰𝐢𝐭𝐡 ‘𝐂𝐎𝐀𝐂𝐇𝐈𝐍𝐆’ 𝐚𝐧𝐝 𝐈’𝐥𝐥 𝐬𝐞𝐧𝐝 𝐲𝐨𝐮 𝐭𝐡𝐞 𝐝𝐞𝐭𝐚𝐢𝐥𝐬.

18/10/2025

❣️EBOOK SALE ❣️

The only inspo you’ll ever need again when it comes to meal prep and staying on track with your goals! 🤭

All of these recipes can be found in my brand new Meal Prep Volume 2 Ebook!

I’m not even kidding when I say these books are the HOLY GRAIL of recipes. Myself and my clients use them on a WEEKLY basis!

Whether your goal is fat loss, higher protein, or simply just getting more variety.. these books are for you!

I’m running a cheeky lil’ sale to help you get prepped for summer! Shop and save 20% off. Sale ends Oct 26th.

The link to purchase is in my bio. No code needed!

Or, like and comment ‘LINK’ and I’ll send the link to purchase straight to your DMs (you must be following me for this to work 🥲).

Happy prepping! X 👩‍🍳

16/10/2025

Dried Fruit vs Fresh Fruit 🍇🍍🍎🤯

Dried fruits CAN be part of a healthy diet. I personally love them for a quick energy source as a pre-workout option. HOWEVER, for weight loss there are some differences to consider.

This isn’t to demonise them, but simply bring awareness to you… particularly if you’re on a weight loss journey.

👉 Calorie Density

Dried fruits are more FAR MORE calorie-dense than fresh fruits because they have had the water removed. This means you can consume more calories quickly when eating dried fruits, potentially leading to blowing out on calories.

👉 Fiber

Fresh fruits generally have more fiber and water content, which can help you feel full and satisfied with fewer calories. This can be beneficial for weight loss.

👉 Portion Control

It’s important to practice portion control with dried fruits, as it’s easy to eat a large number of calories in a small volume. Fresh fruits are often more filling for the same calorie intake.

👉 Sugar Content

Some dried fruits can have added sugars or preservatives, which can increase calorie content. Fresh fruits have natural sugars, but they also provide important nutrients and fiber.

When it comes to weight loss, the choice is yours! In moderation, both can be part of a balanced diet. However it’s generally easier to manage your calorie intake with fresh fruits due to their lower calorie density and higher fiber content. Choose what suits your goals and cravings! 🌱

14/10/2025

Can you tell she’s in her luteal phase? 😂

These are some harsh truths I’ve learned myself along the way… both as a nutritionist but more so as someone who’s been through every ‘start again Monday’ cycle you can think of.

It’s not meant to be harsh, but it is meant to be realistic.

Because the sooner you stop chasing shortcuts and start playing the long game, the sooner everything changes.

Which one hits you the hardest right now? 👀👇

If you’re ready for real structure, accountability, and a plan that actually fits your life… my 1:1 coaching spots are open.

Hit the link in my bio or DM me ‘COACHING’ and let’s chat about your goals 🫶

13/10/2025

HIGH PROTEIN STRAWBERRY MANGO PANNA COTTA 🥭

Oooooooft YOU GUYS! This is unbloody real. High protein, low calorie fruity panna cotta. This is the PERFECT sweet treat if you’re in a fat loss phase! I actually can’t cope with the texture of this.

And MANGOESSSS! Hello, so delicious.

Not to mention it’s so easy to make 🤭

Comment ‘RECIPE’ and I’ll send it straight to your DM’s! Please note you have to be following me for this to work 🥲✨

📌 Like, save and share with someone who’d love to try! Be sure to follow for more delicious fat loss friendly recipes!

Recipe inspo:

12/10/2025

Happy Sunday fam!

Same thangs, different week.

Here’s what’s prepped and on the menu 👇

🫑 Brekky 🫑
Sausage, egg and cheese bakes

🌶️ Lunch 🌶️
Honey chipotle chicken bowls

🍓 Snacks 🍓
Strawberry mango yoghurt panna cottas, watermelon plus my second coffee

🥘 Dinners 🥘
Made fresh every night (slow cooked beef bowls, Mexican chicken, steak, salmon)

🍧 Dessert 🍧
Cinnamon bun mochi ball

🥯 Extra Brekky 🥯
I’ve also cooked a batch of maple chicken brekky muffins which I’ve popped straight into the freezer - all ready for the end of the week!

These recipes will heading straight into the Nourish and Thrive Recipe Hub this week! 🤭

Happy Sunday loves,
Cristina x

11/10/2025

Somewhere along the line, mums were sold the idea that in order to be the ‘perfect mum’ you put yourself last and at the bottom of the list for everything. So basically, self-neglect = love?

That if we’re tired, overworked, and running on caffeine or fumes, it means we’re doing it right?

But being a mum doesn’t mean abandoning yourself!! It doesn’t mean treating your health like it’s optional!!

Looking after yourself isn’t ‘me first.’
It just means ‘me too.’

Eat the damn nourishing meal. Go for the walk. Get to bed (if babies allow 🥲). You’re not stealing time, you’re CREATING CAPACITY.

As mums, we know we can actually pour from an empty cup because we do it literally everyday. But just because we can doesn’t mean we should. When we fill our cup, we can pour into our families BETTER. It’s not easy, but it’s doable.

💛 Save this reminder for the next time guilt creeps in.

𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐬𝐭𝐨𝐩 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐨𝐧 𝐞𝐦𝐩𝐭𝐲 𝐚𝐧𝐝 𝐬𝐭𝐚𝐫𝐭 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐥𝐢𝐤𝐞 𝐲𝐨𝐮 𝐚𝐠𝐚𝐢𝐧, 𝐦𝐲 𝟏:𝟏 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐢𝐬 𝐡𝐞𝐫𝐞 𝐭𝐨 𝐡𝐞𝐥𝐩.

𝐖𝐞’𝐥𝐥 𝐫𝐞𝐛𝐮𝐢𝐥𝐝 𝐲𝐨𝐮𝐫 𝐡𝐚𝐛𝐢𝐭𝐬, 𝐲𝐨𝐮𝐫 𝐞𝐧𝐞𝐫𝐠𝐲, 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞… 𝐦𝐢𝐧𝐮𝐬 𝐭𝐡𝐞 𝐠𝐮𝐢𝐥𝐭, 𝐦𝐢𝐧𝐮𝐬 𝐭𝐡𝐞 𝐚𝐥𝐥-𝐨𝐫-𝐧𝐨𝐭𝐡𝐢𝐧𝐠.

💬 𝐃𝐌 𝐦𝐞 ‘𝐂𝐎𝐀𝐂𝐇𝐈𝐍𝐆’ 𝐚𝐧𝐝 𝐥𝐞𝐭’𝐬 𝐜𝐡𝐚𝐭 𝐚𝐛𝐨𝐮𝐭 𝐰𝐡𝐚𝐭 𝐭𝐡𝐚𝐭 𝐜𝐨𝐮𝐥𝐝 𝐥𝐨𝐨𝐤 𝐥𝐢𝐤𝐞 𝐟𝐨𝐫 𝐲𝐨𝐮.

11/10/2025

Yesterday was World Mental Health Day, something so incredibly close to my heart! Mental health is something I’ve battled, in some way, shape or form, for most of my life. So I wanted to share a few reflections, especially after what’s been one of the most challenging years yet.

Mental health is often silent. There’s a unique kind of exhaustion that comes from holding it all together while you feel like you’re falling apart. Smiling through anxiety. Showing up for everyone else when you barely have energy for yourself. Having a bright personality while battling your own mind is one of the most complex forms of resilience.

This year I’ve prioritised my mental health harder than ever, and it’s changed everything. It’s still a work in progress, but here are a few lessons that have really stuck 👇

1️⃣ Movement and food are medicine. Not punishment, not reward. Just simple ways to support your body and clear your mind.

2️⃣ Surround yourself with people who truly care. The right people feel safe, calm and energising, not draining. You should feel lighter after being with them, not heavier.

3️⃣ You can be grateful and still struggle. Both can co-exist. Gratitude doesn’t cancel out hard days, it just gives you perspective within them.

4️⃣ Your relationship with yourself sets the tone for everything else. Watch the way you speak to yourself. Would you say those same words to a friend?

5️⃣ Self-care and rest aren’t earned, they’re necessary. Pushing past exhaustion isn’t impressive, it’s a shortcut to burnout. I used to feel guilty taking time for me, but now it’s non-negotiable EVERY DAY, no matter how big my to-do list is. Whether it’s gym, yoga, walking, sitting in the sun or listening to music. It’s changed my entire mindset (and made me more productive).

If this year’s taught me anything, it’s that protecting your peace is a daily practice, not something you do once you’ve hit breaking point. Be gentle with yourself. You’re doing better than you think. 🫶

Nourish With Cristina

26/10/2025

25/10/2025

22/10/2025

21/10/2025

18/10/2025

16/10/2025

14/10/2025

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12/10/2025

11/10/2025

11/10/2025

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